Longevity Lifestyle

Founder & Coach

NationSwell

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EVERFI

Director, Social Impact Partnerships & Community Engagement

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Brazen Technologies, Inc.

Director of Business Development

Business Development Manager

Team Lead, Business Development

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Atlantic Media

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Associate, Membership Services

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AcceptU

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Being busy doesn't mean you can't be healthy.

Over the past 10 years:

I've been studying & stacking the key components of what I call the "Longevity Lifestyle," and helping hundreds of others apply them with simple systems that repeatedly unlock amazing results.

As a personal trainer, nutrition coach, and educator, my mission is to make incredible health accessible to anyone on the planet, through education and coaching.

‼️‼️ Imagine yourself with more energy and motivation, waking up every day in an amazing mood with a clear focus and sense of purpose. And then looking in the mirror and seeing a strong, aesthetic body that moves without pain.

None of that requires hours in the gym, crazy restrictive diets, or expensive supplements and medications. ❌

It only requires the right system & implementation.

My coaching philosophy revolves around 3 core principles:

✅ Personalization:

You are unique, and your lifestyle should reflect that. The "perfect" lifestyle is the one that works for YOU, allowing you to completely upgrade your health and have FUN while doing it.

✅ Simple Systems:

Systems will make or break success. The information-era has made things unnecessarily complicated, but there are very simple systems you can leverage to achieve amazing results for life.

✅ Incremental Improvements:

The key to sustainable progress and incredible health lies in The Kaizen Principle: a series of never-ending improvements. Long-lasting results require small, manageable changes rather than large, overwhelming ones.

If you want simple tools, tips, and techniques for better health:

👉  Follow me on LinkedIn or any other social platform.

If you want a custom-built "Longevity Lifestyle" with hands-on implementation & accountability:

👉 Let's chat more about your situation to see if you're a fit.
👉 Grab time here: 

https://www.longevitylifestyle.me/blueprint

High Blood Pressure.

Big Pharma lies to you that cutting salt, red meat and taking meds will fix it...

While many Americans do this and 1 in 3 still have it.

Here are all the foods to lower blood pressure they don´t want you to know:


1. Beet juice.

Loaded with nitrates that turn into nitric oxid - the body’s #1 blood vessel relaxer.

One glass of beet juice can drop blood pressure by 10 points in just hours. 


2. Avocados.

Avocados are a blood pressure superfood. 

1) Healthy fats calm inflammation

2) Potassium relaxes blood vessels

3) Magnesium keeps arteries flexible.


3. Leafy greens.

They're loaded with potassium:

- Balances sodium
- Relaxes blood vessels

The DASH diet for blood pressure recommends multiple servings a day. 


4. Garlic.

Garlic contains a secret compound named allicin. 

It works like a natural ACE inhibitor which is exactly what many blood pressure meds do.

Studies show aged garlic can drop BP by 5–10 points in just weeks. 


5. Berries.

Rich in flavonols, polyphenols, & anthocyanins.

Their benefis?

They reduce inflammation, improve arterial elasticity, boost endothelial function. 


6. Steel-cut oats.

Unlike regular oats, they keep blood sugar steady & protect your arteries.

Also, their beta-glucan fiber reduces cholesterol that stiffens your blood vessels, increasing blood pressure. 


7. Fatty Fish.

Salmon, sardines, & mackerel are the best food for Omega-3 fatty acids.

Omega-3s:

- Calm inflammation
- Lower triglycerides
- Keep arteries flexible.


8. Pomegranate juice.

Just one cup floods your system with polyphenols that boost nitric oxide.

The result? 

Cleaner arteries, less plaque and blood vessels that relax. 


9. 85% cacao dark chocolate.

Flavanols in cacao boost nitric oxide & calm stress hormones like cortisol.

Even 1–2 squares a day can drop blood pressure.

Choose brands that are clear of heavy metals. 


10. Greek or Bulgarian yogurt.

Packed with probiotics that:

- Heal your gut
- Lower inflammation
- Boost insulin sensitivity.


Ultimately...

You don´t need to be stuck on blood pressure meds your whole life.

Big Pharma just wants you to believe that so you´re a cash cow for them.

These meds are over a $20 billion market for them.

Fix your blood pressure naturally with:

- These foods
- More sunlight
- Regular exercise
- Lowering your stress
- Improving your sleep.


If you liked this post:

Follow and connect with me for more content and like and comment below.

If you would like to lower your blood pressure, avoid or get off any blood pressure meds and lose weight:

- With a healthy, convenient diet you enjoy
- Exercising only 90 minutes a week from home
- While improving your sleep, stress and energy levels

DM me "Health" to see how I can help.

Andrew Panella

Helping high achievers lose weight & restore their health with simple, personalized systems to optimize metabolic health & hormones. DM me “HEALTH” to start 🧬 95K followers on X

Dr. Benjamin Bikman is the world´s leading expert in bioenergetics.

His discovery?

Chronic disease isn´t caused by cholesterol or aging.

It´s insulin resistance...

And 88% of Americans have it.

Here´s how it destroys your body (and his 5 steps to cure it): 👇


Insulin is your fat storage hormone.

Every time you eat carbs, insulin rises to move blood sugar (glucose) into cells.

The problem?

When you have too much blood sugar, too much insulin gets produced and your body becomes resistant to it.

The result?

Your body is locked in “fat storage mode.”

It´s more difficult to burn fat. You get hungrier. You have more energy crashes.

It´s a hidden reason why so many people struggle to lose weight.

But that’s not it...


Insulin resistance silently drives:

- Sexual health dysfunction
- High blood pressure
- High cholesterol
- Heart disease
- Alzheimer’s
- Cancer.

How? 

Insulin resistance leads to your blood sugar levels being chronically high.

This excess blood sugar damages your cells and blood vessels which leads to all of those chronic diseases.


Here are the common signs you have significant insulin resistance:

- High blood pressure
- High cholesterol and triglycerides
- Excess fat around your waist and belly

You´re also likely to have it some extent even if you´re a healthy weight but you:

- Rarely exercise
- Don´t get great sleep 
- Eat a lot of processed food
- Regularly feel very stressed
- Have a high-carb, low-protein diet.


Now here are Dr. Benjamin Bikman´s 5. steps to cure insulin resistance:

1. Cut out refined carbs and sugars like:

- Bread
- Pasta
- Candy
- Cereal
- Chocolate..

You can still have some fruit, especially berries as they´re higher in fiber which reduces blood sugar spikes.

2. Replace carbs with healthy fats like:

- Eggs
- Steak
- Avocado
- Fatty fish

They don´t spike blood sugar and insulin and actually improve insulin signaling and inflammation.

3. 16:8 Intermittent fasting.

Fasting for 16 hours a day brings your blood sugar levels and insulin way down.

It gives your body a break from digesting food and helps restore insulin sensitivity.

4. Strength-training.

Muscle pulls glucose out of your blood WITHOUT needing insulin.

The more muscle you have, the less excess blood sugar you´ll have.

5. Improve your sleep & stress.

Poor sleep and stress increase your cortisol which elevates your blood sugar levels and inflammation - directly causing insulin resistance.

- Exercise
- Eat healthy
- Get morning sunlight
- Take magnesium glycinate before bed


If you liked this post:

Follow and connect with me for more content and like and comment below 👇 

If you´d like your own simple Longevity Lifestyle to lose over 20lbs and reduce insulin resistance:

- With a healthy, enjoyable diet that fits into your busy schedule
- Only training 90 minutes a week at home

 👉 DM me "HEALTH" and we´ll talk about how you can.

You´ve been lied to.

Seed oils like canola oil aren´t a "heart-healthy" alternative to animal fats.

It´s a toxic factory product pushed by billion-dollar lobbyists.

It even increases your risk of heart disease, cancer, Alzheimer´s.

Here´s the disturbing truth they don´t want you to know about canola oil (and what fats and oils to use instead): 👇


PART 1⃣ - The Backstory

In the 1980s, the food industry had a crisis.

They’d demonized saturated fat and pushed “heart-healthy” oils like corn and soy.

But research revealed those oils might cause cancer.

They needed a cheap fat… not saturated, not too polyunsaturated.

Enter: rapeseed oil.

PART 2⃣ - Rapeseed Oil Was Toxic

It was high in erucic acid—linked to heart damage.
Even used in lubricants and insecticides.

So scientists bred LEAR (Low Erucic Acid Rapeseed).

Rebranded with a friendly name: Canola.

PART 3⃣ - How It Got Approved

Canola never had “Generally Recognized As Safe” status.

How did it pass?
The Canadian government allegedly spent $50M lobbying.

Once approved, the marketing machine took over.

PART 4⃣ - The PR Playbook

Canola didn’t win with ads. It slipped in through:

→ Health books by trusted doctors
→ Recipes: “olive or canola oil”
→ Magazines praising its vibe
→ Labels touting omega-3s

Behind the scenes: food giants, publishers, NIH-funded researchers.

PART 5⃣ - The Health Claims

What they tell you:

- High monounsaturated fat
- Low saturated fat
- Contains omega-3s

Reduces heart disease.

Sounds good… until you see the buried science.

PART 6⃣ - The Research

🐀 In animals, canola oil:

- Altered clotting
- Depleted vitamin E
- Shortened lifespan
- Suppressed immunity
- Increased heart lesions

And effects weren’t from erucic acid—
but from omega-3s when eaten without saturated fats.

PART 7⃣ - Processing

Unlike olive oil, canola isn’t cold-pressed. It’s:

- Chemically extracted with hexane
- Refined with caustic soda
- Bleached
- Deodorized (destroying omega-3s, creating trans fats)

Commercial canola: up to 4.6% trans fat.
Hydrogenated (restaurant use): sometimes up to 40%.

PART 8⃣ - The Omega-3 Illusion

Yes, canola has omega-3s. But:

→ Most destroyed in processing
→ Some turn into trans fats
→ They don’t work without saturated fat.

That “benefit” is marketing spin.

PART 9⃣ - Olive Oil vs Canola

They say it’s “like olive oil.”

But when monounsaturated fat dominates without saturated fat:

→ Breast cancer risk rises
→ Atherosclerosis worsens

PART 🔟 - The Big Picture

Canola is a Franken-food:

→ Engineered and refined
→ Chemically processed
→ 90% GMO
→ Never part of any traditional diet

It exists to solve a manufacturing problem—
not a health one.


For real health:

→ Use extra virgin olive oil
→ Cook with butter, ghee, coconut oil, tallow
→ Avoid seed oils in processed foods

Mother Nature doesn’t make unhealthy fats. 🌳☀️ 


If you liked this post:

Follow and connect with me for more content and like and comment below 👇

Koreans accidentally created the ultimate gut superfood 2,000 years ago while preserving cabbage.

Today, they eat 40 pounds a year of it.

But Americans? 

The supplement industry sells us $60 probiotic pills that barely work. 

Here´s the magic of Kimchi: 


Kimchi is fermented cabbage packed with spices, garlic, and chili peppers.

The fermentation process transforms it into a probiotic powerhouse with billions of bacteria that are healthy for your gut.

Each serving has more probiotics than most expensive supplements.


The story of Kimchi starts 2,000 years ago in ancient Korea.

Farmers needed to preserve vegetables through brutal winters when fresh food was scarce.

They discovered that salting cabbage and letting it ferment naturally preserved it. 


But this process doesn´t just preserve it.

It transforms it into a superfood for your gut.

Natural bacteria like Lactobacillus and Leuconostoc break it down and produce powerful compounds that modern science is just beginning to understand. 


Kimchi has billions of active, thriving healthy bacteria.

But supplement manufacturers use techniques like freeze-drying and enteric coatings which affect the quality of the probiotics.

The bacteria in many probiotic supplements don´t even survive your stomach acid.

Some even contain poorly researched, low-quality strains of bacteria.

They´ll use cheap, low-quality ones to save costs as you don´t know the difference. 


Kimchi is 10 times better and 10 times cheaper.

It´s less than $1 per serving when you make it at home in bulk.

It has all these other health benefits: 

- Helps digestion
- Lowers cholesterol
- Reduces inflammation
- Improve immune function
- Enhances blood circulation
- Has glucosinolates which are anti-cancer
- Vitamins A, B, C and minerals calcium, potassium and iron.


How to make Kimchi:

1. Chop up the cabbage into bite-size pieces
2. Salt the cabbage
3. Dissolve salt in water. Soak cabbage in this brine for 1–2 hours, tossing every 30 min.
4. Rinse and drain
5. Rinse cabbage 2–3 times under cold water. Drain well.
6. Make the paste in a bowl. Mix garlic, ginger, sugar, fish sauce, and gochugaru into a thick paste.
7. Add veggies like green onions, carrot, and radish (if using) to the paste. Mix well.
8. Combine with cabbage
9. Mix the drained cabbage with the paste using gloves. Massage until well coated.
10. Pack into jar. Firmly pack mixture into a clean glass jar, leaving some space at the top. Press down to remove air pockets.
11. Ferment. Leave the jar at room temperature for 30 days.


If you liked this post:

Follow and connect with me for more content and like and comment below 👇

If you´d like to lose over 20lbs and improve your metabolic health and gut health:

- With a healthy, enjoyable diet that fits into your busy schedule
- Only exercising 90 minutes a week at home

👉  DM me "HEALTH" and we´ll talk about how you can.

The fastest growing type of cancer in Americans under 50 years old:

Gastrointestinal cancer.

Why?

Because Big Food is silently poisoning your stomach, intestines and colon.

Here are the 7 worst foods and chemicals you MUST avoid: 


1. Normal Bacon

It contains nitrates and nitrites that turn into carcinogenic nitrosamines when you digest them.

They´re found in some other processed meats too.

These chemicals are why some studies show that "red meat" causes cancer. 

Look for bacon that´s organic and check the ingredients label to make sure it doesn´t have these nitrates, nitrites or similar preservatives.


2. Excess Added Sugar

It´s a poison for your gut.

- Fuels insulin resistance
- Feeds harmful gut bacteria
- Triggers chronic inflammation.

Humans evolved to consume sugar in natural foods like fruit where the sugar comes with:

- Fiber
- Enzymes
- Antioxidants
- A lot of water.

All of these compounds help your body to healthily digest sugar.


3. Artificial Sweeteners

Sweeteners like aspartame and sucralose can disrupt your gut microbiome and increase gut inflammation.


4. Seed Oils. 

They were sold as healthy...

But they´re extremely processed and cause inflammation, increasing your risk of every cancer, not just gastrointestinal.

Use natural fats and oils instead like:

- Ghee
- Butter
- Olive oil
- Coconut oil
- Beef tallow
- Avocado oil.


5. Artificial Food Dyes

They make junk food look more attractive but they´re so harmful that they can cause:

- DNA damage
- Allergy sensitivities 
- Behavioral issues in kids.

Imagine what they´re doing to your digestive system when it´s processing them? 


6. BPA & Microplastics

They’re literally everywhere:

- Water bottles
- Food packaging
- Even in the air you breathe

You can’t escape them completely but here are 3 key ways to limit your exposure:

- Use metal water bottles - not plastic
- Use wooden chopping boards - not plastic
- Don´t store food in plastic containers. Use glass containers instead.


7. Acrylamide

It forms when fries, chips, coffee are cooked at high heat. 

They´re linked to DNA mutations, neurotoxicity, higher cancer risk.

Avoid it by not eating processed, fried food and frying at home with natural fats and oils rather than seed oils.

Cruciferous vegetables, garlic, fermented foods, foods high in Vitamin C and green tea also help protect against it.


The Bottom Line:

Food manufacturers prioritize their profit - not your health.

They don´t care about selling you unhealthy food.

They key is to stay away from processed food and learn how to make tasty, quick meals at home. 


If you liked this post:

Follow and connect with me for more content and like and comment below.

If you´d like to transform your health and lose over 20lbs:

- With a healthy, enjoyable diet that fits your work schedule
- While improving your sleep, stress and energy levels no matter how busy you are

Send me a DM with the word "Health" to see how I can help

You've been lied to about hydration.

Drinking a gallon of water a day depletes your electrolytes and wrecks your:

- Hormones
- Metabolism
- Weight loss.

Here's how and the 6 fixes almost too simple to believe: 


Hydration is about water + electrolytes — mainly:

- Sodium
- Potassium
- Magnesium.

Without these electrolytes, water can’t do its job inside your cells. 


Your body runs on electrical signals — powered by electrolytes. Messing that up worsens your:

- Cortisol (stress)
- Insulin (to manage blood sugar)
- Thyroid (which runs your metabolism)

Which then sabotages your metabolism, energy levels and fat loss. 


Chugging water without electrolytes is like pouring gasoline on a fire.

More water = more frequent urination = more minerals lost.

It’s not just ineffective — it can make dehydration symptoms worse. 


Now you know how important real hydration and electrolytes are...

Here are the 6 simple fixes: 


1 - Salt your mornings, not just your meals.

Your body needs sodium to support your natural cortisol spike after waking.

Try 12 oz water with 1/4 tsp sea salt and a squeeze of lemon.

Natural energy boost + adrenal support. 


2 - Swish before you sip.

Your mouth is loaded with salt + mineral receptors.

Swishing salty water tells your brain help is on the way.

It can start hydration signaling before anything hits your gut. 


3 - Preload before sweat.

Don’t wait until you’re sweaty to replace electrolytes.

Drink salt water or an electrolyte mix 20–30 mins before workouts, saunas, and intense sun exposure.

Better blood volume, energy, and focus. 


4 - Eat your electrolytes.

Don´t just rely on drinks or electrolyte powders.

Get potassium and magnesium from:

- Spinach
- Avocados
- Potatoes and sweet potatoes. 


5 - Timing > Volume.

Chugging water all day is a BIG mistake.

Use a hydration window:

- Drink most of your water by late afternoon
- Cut back after 7PM to improve sleep & stop waking up to pee. 


6 - Never drink plain water after workouts.

You lost electrolytes, not just water.

Refilling with plain water dilutes your blood electrolytes even more.

Add electrolytes post-exercise = better recovery + less fatigue tomorrow. 


The Bottom Line:

Fuel your body - don´t flush all the electrolytes out with gallons of water.

You need them for the best metabolism, hormones, energy levels and fat loss.

Especially focus on getting them in around workouts and getting more potassium and magnesium! 


If you liked this post:

Follow and connect with me for more and like and comment below.

If you´d like your own simple Longevity Lifestyle to lose over 20lbs and improve your sleep, stress and metabolic health:

- Training only 90 minutes a week at home
- With a healthy, enjoyable diet that fits your busy work and family life

DM me "Health" to see if I can help

Paul Saladino.

The MD who goes against everything Mainstream Health Advice taught you.

Here are his top 7 lessons for optimal health: 


1. Avoid carb-based breakfasts.

They can lead to:

- Energy crashes
- Poor metabolic health
- Excess hunger and overeating
- Less muscle-building & retention.

Your oats even have anti-nutrients... 


2. Cut out alcohol.

Alcohol harms your:

- Skin
- Liver
- Cells
- Sleep
- Bones
- Kidneys
- Hormones
- Metabolism
- Mental health
- Immune system
- Digestive system
- Reproductive system
- Brain & nervous system
- Heart & cardiovascular system. 


3. Get more sunlight.

About 80% of Americans are Vitamin D-deficient.

Sunlight helps your mood, metabolism, and many other aspects of your health.

Skin cancer is only from if you get too much sun without much prior exposure. 


4. Minimize processed food at all costs.

73% of supermarket food is ultra-processed garbage full of:

- Calories
- Seed oils
- Refined carbs & processed sugar.

This is the main cause of obesity. 


5. Use the right cooking oils.

Few things matter as much as what you cook all your food in...

You can make it a recipe for inflammation OR nutrition.

The worst cooking oils are margarine and any seed oil.

Olive oil and avocado oil are nutritious but they can break down and release inflammatory molecules when they´re heated too (although not as much as seed oils).

The best, most stable cooking oils are coconut oil, beef tallow and ghee.


6. Be careful with long-term Keto.

Paul did Keto for many years but then suffered a bunch of health problems like:

- Not sleeping well
- Cramps in the morning
- Lower than ideal testosterone
- Heart palpatations while sleeping.

Unprocessed carbs and insulin have certain functions for your health.

For example, your kidneys need a certain amount of insulin to hold onto enough electrolytes.

He then reintroduced fruit, honey, and milk and has cured everything...

Carbs aren't bad for you - processed junk food and excess calories are! 

Now he views keto as a useful short-term diet but not the ideal diet long-term in many cases.


7. Restaurant food can have seed oils.

Eating out occasionally won't kill you...

But restaurants use seed oils which are extremely unhealthy. 

Whereas at home, you can always cook with healthy oils instead.


The Bottom Line:

Health doesn´t need to be complicated.

- Minimize alcohol
- Get more sunlight
- Only eat natural foods.

Even someone as health-obsessed as Paul Saladino acknowledges that extreme diets like Keto and Carnivore aren´t best either.


If you liked this post:

Follow and connect with me for more content like this and like and comment below. 

If you´re a high achiever wanting to lose over 20lbs and transform your metabolic health:

- Exercising only 90 minutes a week at home
- With a healthy diet that fits your busy work and family life

DM me "Health" to see how I can help

Fasting is the fastest way to heal your body.

It melts your stubborn fat, reduces inflammation, and helps prevent cancer.

But done wrong, it crashes your hormones and makes you sick.

Here are the benefits of fasting and how is best to do it:


First, what is fasting?

It means not eating for a set time.

It has many special health benefits:


1. Autophagy.

It reduces your risk of chronic diseases.

How? By recycling old, weak, or damaged cells to make room for fresh new ones.


2. Melts Fat.

When you´re always eating, you´re always:

- Consuming calories
- Raising insulin (fat-storage hormone)

Fasting finally gives you a break and allows you to easily lose fat. 


3. Reduces Inflammation.

Fasting helps:

- Recycle and repair damaged cells
- Increase insulin sensitivity

Which help reduce inflammation.

Plus, you´re not eating any foods that can trigger inflammation. 


4. Helps Prevent Cancer.

Cancer comes from cell mutations.

What cells are the most likley to mutate like this?

Old, damaged cells.

But fasting activates autophagy which recycles them. 


There are 2 main types of fasting (ranked by difficulty + results):

- Intermittent (16 hrs)
- Extended (2–7 days)

Here’s how to get the benefits of each - without the dangerous side effects: 


1. Intermittent Fasting

- Burns fat
- Activates autophagy
- Improves insulin sensitivity.

You can fast 16 hours everyday, eating all your meals in an 8-hour window. 

To make it easier:

- Stay hydrated
- Drink zero-calorie drinks like tea and black coffee
- Gradually shorten your eating window so your body has more time to adjust
- Improve your sleep so you´re less hungry and have more energy and willpower.


2. Extended Fasting.

After 48 hours, your body enters a deeper fasting mode:

- Stronger autophagy
- Even lower inflammation
- Higher ketone production.

Done carefully, it unlocks results you can’t get from shorter fasts. 

Make sure to stay hydrated and take electrolytes.

Build up gradually. Don´t do it unless you´re already used to intermittent fasting.


The Bottom Line:

Fasting is a cheat code for your health, metabolism and fat loss.

No matter how good your diet and other health practices are, it will still benefit you.

I recommend intermittent fasting everyday and doing an extended fast every month.


If you liked this post:

Follow and connect with me for more content and like and comment below.

If you´d like a simple, personalized system to:

- Lose 20lbs+
- Improve your sleep, stress, energy and metabolic health
- Without extreme diets or long workouts

DM me "Health" to see how I can help

The 11 most nutritious herbs on the planet:


1. Ceylon Cinnamon 

Ceylon Cinnamon contains cinnamaldehyde which enhances insulin sensitivity and slows glucose absorption.

This improves your blood sugar control and metabolism.

Add ½ tsp Ceylon cinnamon to coffee, oats, or smoothies daily. 


2. Parsley.

Packed with vitamin K for bone health, and apigenin, which reduces oxidative stress and supports DNA repair.

Supports the health of your brain, heart, kidneys and is even anti-cancer.

Add to soup, pasta, salads & smoothies. 


3. Oregano.

Contains carvacrol which is anti-inflammatory, potentially anti-cancer and supports respiratory health.

Also has thymol which helps prevent growth of harmful bacteria in the gut!

Add it to pizza, pasta, meat and soups. 


4. Curcumin.

It´s in tumeric, reducing inflammation by blocking NF-κB, a molecule that activates inflammatory genes.

Supports the health of your brain, heart, metabolism and is even anti-cancer.

Consume with black pepper and healthy fats for maximum absorption. 


5. Basil (especially Holy Basil/Tulsi).

Contains eugenol and ursolic acid, which help modulate cortisol and act as adaptogens.

This improves stress, blood sugar, immune balance

Best in teas, stir fries, salads and pestos. 


6. Ginger.

Significantly reduces inflammation by blocking pro-inflammatory enzymes and boosting antioxidant enzymes.

Also improves metabolic, cardiovascular, gut, brain and immune system health.

Add to tea, stir fries, curries and meats. 


7. Thyme.

Contains thymol and carvacrol which break down bacterial and viral membranes.

They also help clear your airways and soothe irritation. Ideal for coughs & colds.

Consume with tea, meats and soups. 


8. Garlic.

Allicin forms when garlic is crushed, lowering blood pressure by promoting nitric oxide and thinning blood.

Garlic also improves testosterone, immune, metabolic, brain and gut health.

Best with meat, eggs & roasted veggies. 


9. Rosemary.

Carnosic acid in rosemary protects the brain by blocking free radical damage and boosting BDNF.

Rosemary even improves memory, focus, alertness, and brain blood flow.

Add to roasted meats, potatoes & veggies.


10. Cloves.

Eugenol has anesthetic + antimicrobial effects, and cloves are sky-high in antioxidants (ORAC ~290k!).

These are great for oral health, immune system health and inflammation.

Best in tea with 2-3 cloves. 


11. Cilantro.

Binds to mercury, lead, and aluminum and help remove them from tissues (especially the brain).

Rich in quercetin, a powerful anti-inflammatory compound.

Add to salad, meat & soups after cooking. 


If you liked this post, follow and connect with me for more content like this and comment below any questions you have.


If you´d like to lose over 20lbs:

- With a healthy, enjoyable diet that fits into your busy work and family life
- While improving your stress, energy levels and metabolic health

DM me "Health" to see how I can help

You´ve been lied to about cholesterol and heart disease.

50% of heart attack victims have NORMAL LDL cholesterol levels. 

But Big Pharma funds studies "proving" statins are the solution. 

Here´s the truth they don´t want you to know: 


They say high LDL cholesterol from foods like:

- Eggs 
- Butter 
- Red meat 

Causes heart disease. 

But LDL cholesterol alone isn’t the issue. 

It becomes dangerous when it’s oxidized or part of a bigger metabolic problem. 


When it's oxidized, LDL can damage blood vessels, causing plaque buildup and heart disease. 

Studies linking high LDL to heart disease often highlight oxidized LDL or other risk factors, not just LDL levels alone. 


What causes LDL oxidation? 

Chronic inflammation and high blood sugar are major drivers. 

If you’re metabolically healthy with low inflammation and stable blood sugar, high LDL is less likely to oxidize. 


Statins are reported to lower heart disease risk by reducing LDL levels, which limits the amount available to oxidize. 

But true risk reduction is mixed. 

Addressing inflammation and blood sugar is the real goal. 


What raises LDL cholesterol? 

Mainly simple carbs.

The type of LDL matters too:

More refined carbs = smaller dense LDL, which are more prone to oxidation.

More healthy fats = larger, buoyant LDL, which are less likely to oxidize. 


High blood pressure is another cause of heart disease that´s not LDL cholesterol.

Inflammation and insulin resistance cause it through:

- Sodium and water retention
- Lower nitric oxide production
- Damage to blood vessel lining.


Now here are the most powerful 5 ways to lower inflammation and insulin resistance to help prevent heart disease: 


1. Cut down on processed food.

It´s loaded with ingredients that promote inflammation and massively spike your blood sugar. 


2. Quick workouts.

Exercise can reduce inflammation long-term and improve insulin sensitivity.

But overtraining causes excess inflammation and stress.



3. Reduce stress.

Cortisol triggers inflammation and your liver to release stored glucose and makes your cells less responsive to insulin. 


4. Intermittent fast.

Fasting is the fastest way to reduce insulin levels and restore insulin sensitivity.

It also promotes autophagy and enhances mitochondria function which reduces inflammation. 


5. Improve your gut health.

When your gut lining is damaged, endotoxins like LPS get into your bloodstream and trigger chronic inflammation.

This inflammation also blocks insulin signaling in your cells. 


6. Improve your sleep.

- Reduces cortisol
- Repairs mitochondria
- Lowers pro-inflammatory cytokines. 


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- With a healthy, enjoyable diet that fits into your busy schedule
- Only training 90 minutes a week at home

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You can’t lose fat if you’re too insulin resistant.

But fitness influencers keep telling you it’s just about calories.

8 cheat codes to fix your blood sugar levels and finally burn fat:


1. Eat mono-macro meals. 

Your body digests and metabolizes each macro in a different way.

When eat multiple of them together, it´s harder for your body to digest and metabolize them.

This leads to:

- Higher inflammation
- Worse energy crashes
- Bigger blood sugar spikes.


2. Eat berries instead of other fruit.

You should still eat fruit for:

- The vitamins
- Satisfying your sugar cravings
- Helping you feel full to avoid overeating

But focus on berries as they´re a low-glycemic index fruit so they don´t spike your blood sugar as much as other ones.


3. Do frequent & quick workouts.

Don´t stay sedentary after meals that spike your blood sugar...

Instead, go for walks after meals and do quick home workouts during your day.

This quickly gets blood sugar and insulin back to baseline. 


4. Reduce inflammation.

Inflammation blocks insulin’s signal inside your cells.

Cytokines like TNF-α and IL-6 disrupt IRS-1 → impairs GLUT4 → stops glucose from entering cells.

Result? Blood sugar stays high. 

Reduce inflammation by:

- Exercising
- Sleeping better
- Reducing stress
- Getting more sunlight
- Spending more time in nature
- Consuming more antioxidants
- Replacing seed oils with olive oil.


5. Intermittent fasting.

It reduces insulin resistance, even if you eat the same food, by improving:

- Inflammation
- AMPK activation
- Glucose metabolism with autophagy. 

Use tactics to reduce hunger and gradually shorten your eating window to help you adjust.


6. Eat more healthy fats and less carbs.

We were told to minimize fat and eat more carbs.

That's led us to an epidemic of obesity, insulin resistance, and diabetes.

Healthy fats improve your hormones, metabolism, and inflammation.


7. Reduce stress.

When you´re stressed:

- Your liver releases sugar into your blood
- Your insulin receptors don´t work well
- You have more inflammation which blocks insulin signaling too.

If you´re too stressed, try adaptogens like:

- Licorice Root
- Ashwagandha 
- Panax Ginseng
- Rhodiola Rosea
- Holy Basil (Tulsi). 


8. Improve your sleep.

Poor sleep worsens your:

- Hormones
- Metabolism
- Inflammation

Which increases insulin resistance even when you eat the same foods.

Improve it with:

- Blackout curtains
- Turning off your phone
- Avoiding eating late at night
- Avoiding caffeine after 1pm
- Limiting screens before bed
- Morning and evening sunlight
- Exercising in the morning or afternoon.


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- Lose 20lbs+
- Reduce insulin resistance and transform your health
- Without extreme diets, long workouts and being miserable...

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Michael Lusgarden.

At 51, he´s reversed his biological age by 21 years while being a single dad living in a tiny apartment.

No fancy gadgets like Bryan Johnson’s $2M/year routine.

Just bloodwork data and simple systems.

Here´s his exact protocol: 


1. The Real Age Test.

Michael uses the GrimAge epigenetic test to track biological aging.

It reads DNA methylation - an early sign of aging.

His biological age? 

30. At 51. 


2. Bloodwork = Feedback Loop.

He gets 50+ blood markers tested every 42 days.

He mainly looks at ones relating to:

• Cholesterol
• Blood sugar
• Kidney function.

This tells him exactly how his current routine is affecting his aging.

Then he adjusts accordingly. 


3. Track Every Morning.

He wakes up at 5am, weighs himself and scrapes his tongue.

Then he tracks room temperature and humidity.

You need ideal indoor conditions to minimize risk of mold exposure and respiratory issues. 


4. Eat with Precision.

2,145 calories/day. Everything weighed.

Staying lean is vital for aging well.

He eats a ton of veg like:

• Carrots
• Bell peppers
• Collard greens

To help him stay full and because they´re rich in anti-aging nutrients. 


5. The 2X/week 90-Minute Workouts.

Full-body circuit training, nonstop, 90 minutes.

Builds muscle and cardiovascular health at the same time.

Only 2 times a week because it takes 3-4 days to recover.

Overtraining stresses and ages your body. 


6. Strategic Cheat Days.

Every 42 days (after blood tests), he eats what he wants for 2 days.

Often a lot of chocolate and peanut butter.

Then it’s back to strict routine for 40 days.

Lifelong consistency over perfection. 


7. Early Nights Like a Monk.

In bed by 7:30, asleep by 8:15, awake at 5:00.

Earplugs block noise.

45 minutes of TikTok to numb the mind.

Unconventional but it works for him.

Mentally shutting off is vital to get to sleep. 


8. The End Result?

• Biological age: 21 years younger
• Kidney function: above average 
• HDL good cholesterol: doubled
• Blood sugar metrics: optimized

All verified by 54 blood tests. 


The Bottom Line:

Michael´s protocol is based on:

• Personalization (based on bloodwork)
• Simple systems for diet, exercise & recovery
• Small tweaks to constantly improve over time.

He covers the fundamentals with ruthless consistency.

That´s all you need. 


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- Lose 20lbs+ and keep it off for life
- Transform your energy levels and metabolic health
- Without extreme diets, long workouts and being miserable...

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You’ve heard salmon is one of the healthiest proteins.
  
But if it’s farmed, it may be the most contaminated.
                         
Farmed salmon can have 40x more PCBs than milk... and far less Omega-3s per gram of fat than wild fish.
  
Here’s the truth about salmon: 👇🐟


Most people eat salmon for the health benefits (especially the omega-3s).

But the difference between wild and farmed salmon is MASSIVE. ‼️

And it’s not just the nutrition...

It’s the toxins you're getting with your meal.

Farmed salmon are typically raised in crowded pens and fattened intentionally to maximize size (sound familiar? 🙄).

That extra fat?

It stores pollutants.

And farmed salmon have 52% more fat than wild-caught.

And here's the big problem: 

🥘🍢What they’re fed.

→Farmed salmon often eat fishmeal made from small, contaminated fish.
→These meals are loaded with PCBs, dioxins, pesticides, and flame retardants.

(PCBs are polychlorinated biphenyls - a class of toxic chemicals used for decades in products like electrical equipment and paints)

📚 Independent studies found:

PCB contamination in nearly every fishmeal sample tested across 6 countries.

And PCBs build up in salmon fat at 20–30x the level of their feed and water.

⚠️ As a result, farmed salmon had:

→5–10x more PCBs than wild salmon
→151 out of 158 pollutants tested at higher levels
Compared to other protein sources, farmed salmon ranked among the most contaminated: → 40x more PCBs than milk → 4x more than beef → 3.4x more than other seafood

Farmed salmon also contain 35% less omega-3s per gram of fat than wild salmon.📉📉

Meaning: 

Even though both have similar total omega-3s...

Farmed salmon’s omega-3s come with a toxic burden.

⚠️Many PCBs are linked to fetal brain damage, immune dysfunction, and even cancer risk -- which is ESPECIALLY concerning given many women try to consume more Omega-3s during pregnancy.‼️

It's not that the Omega-3s are bad.
It's that farmed salmon is a common option.
And farmed salmon contains a higher toxin load.

The bottom line: 👇

Not all salmon are created equal.

1⃣ Wild salmon offers clean omega-3s from lean fish that eat a natural diet.

2⃣ Farmed salmon delivers polluted fat from fish raised on industrial waste.

Look, I get it -- wild caught salmon is expensive.

But knowledge is power.

And if you’re eating salmon for your health, your best bet is to choose wild. 🐟

Everyone over 40 blames age for their weight gain, wrinkles and being tired.

But it´s not age... It´s hidden inflammation poisoning your body from the inside out.

Here are the top 10 hacks to cure inflammation:


1. Nature bathing.

Spending time in nature lowers cortisol, boosts immunity and reduces inflammation. 

It’s medicine that costs nothing—yet almost no one does it.


2. Improve your sleep.

Sleep:

- Balances cortisol
- Flushes out toxins
- Regulates inflammatory cytokines.

Improve it by:

- Getting blackout curtains
- Exercising during the day
- Limiting screens before bed
- Only drinking coffee in the mornings
- Putting your phone on airplane mode
- Getting morning and evening sunlight
- Making your bedroom cooler at night
- Not eating within 3 hours before bed.


3. Cut out seed oils.

Canola, soybean, corn and sunflower oils are marketed as “heart healthy.” 

The truth? 

Their unstable omega-6 fats oxidize and inflame you - including your arteries and heart.

Replace them with natural oils like avocado, olive and coconut oils. 


4. Reduce stress.

Chronic cortisol raises blood sugar, damages tissues and ignites inflammation. 

Reduce stress by:

- Exercising
- Meditating
- Improving sleep
- Having a healthy diet
- Spending more time in nature.


5. Intermittent fast.

It´s not just for fat loss.

When you fast, your body recycles damaged cells through autophagy. 

Insulin drops, inflammation falls, your body heals. 


6. Consume more foods high in antioxidants like:

- Berries
- Avocados
- Citrus fruits
- Wild-caught salmon.

They neutralize highly reactive oxygen species which cause oxidative stress and inflammation.

This protects your cells, organs and even your DNA. 


7. Do quick workouts instead of long ones.

Exercise heals and strengthens your body, leading to lower inflammation long-term.

But if you overdo it?

You stress your body too much, it can´t recover and you´re left inflamed. 


8. Meditate.

It´s not just to calm your mind - it calms your body.

It turns down cortisol, inflammation and even helps regulate your immune system.

Just 10 minutes a day changes your biochemistry for the better. 


9. Eat eggs for breakfast rather than cereal.  

Sugary cereal spikes blood sugar and inflames you before your day has even started.

But eggs are high in protein, fat, vitamins and minerals that:

- Keep your body healthy
- Blood sugar stable
- Inflammation low. 


10. Cold exposure. 

It activates pathways that reduce inflammation.

It´s a short-term stressor that builds long-term resilience.

You can get the benefits with just a daily cold shower. 


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Nature´s Ozempic:

Berberine.

Here are its 6 incredible benefits that Big Pharma doesn't want you to know:

1. It helps you lose weight (even when you eat the same calories) 


Ozempic just makes you less hungry and slows your digestion.

You feel like eating less.

That's it. No miracles.

But most people then eat so little that they crush their metabolism.


If you try to come off Ozempic, you might gain the weight back AND some more.

Your hunger comes back ferociously.

Your metabolism is slower so you naturally burn fewer calories. 


The company that makes Ozempic is now worth over $500 billion.

They´re a Danish company and their company value is higher than the GDP of the whole country of Denmark.

Big Pharma get rich selling you artificial drugs like Ozempic with terrible side-effects.

While there are natural supplements like Berberine which could help you far more safely and sustainably. 


Berberine improves your metabolic health and helps you lose weight by:

- Improving insulin sensitivity
- Activating the AMPK enzyme
- Increasing fat burning in the liver
- Balancing gut bacteria (microbiome)
- Reducing fat cell growth (adipogenesis). 

Here are all its health benefits:

1. Increases insulin sensitivity.

Berberine helps your cells use insulin more efficiently by increasing AMPK and GLUT4 transporter activity.

This helps cells better absorb glucose WITHOUT needing more insulin


2. Improves your heart health.

Heart disease is the no.1 cause of death.

But Berberine activates AMPK, lowering LDL cholesterol, triglycerides and blood sugar.

This reduces fat buildup in arteries and improves blood vessel function. 


3. Lowers blood sugar.

Berberine increases glucose uptake & improves insulin function.

Stable blood sugar = better energy, fewer cravings, & less fat storage. 

Chronically high blood sugar poisons your body.

It leads to inflammation, non-alcoholic fatty liver disease and heart disease.


4. Fights inflammation.

Chronic inflammation is a hidden cause of obesity, heart disease, and cancer.

But Berberine reduces it by:

- Inhibiting NF-κB
- Lowering cytokines.
- Increasing antioxidant enzymes. 


5. Increases your life expectancy.

Berberine increases AMPK which boosts energy, reduces inflammation, and triggers autophagy (cellular cleanup).

It enhances mitochondrial function, metabolism, and fights oxidative stress.

This all slows aging. 


How to take Berberine:

Take 500 mg 2–3 times daily.

Cycle 8 weeks on, 2-4 weeks off to maintain effectiveness. 

Pair with probiotics for gut health. 

Take it whenever your blood sugar is highest.


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Taking a statin is like cutting down an ENTIRE tree because you're worried about a single branch.

Even worse?

It's a healthy and important branch. 

Statins reduce your body´s cholesterol production but your body needs that cholesterol for:

- Hormones
- Building your cells
- Energy production.

That´s why statins can lead to:

- Fatigue
- Low libido
- Memory loss
- Muscle soreness
- Insulin resistance.

If you're always stressed, it’s not just “in your head.”

Chronic stress silently damages almost everything in your body, leading to:

- Diabetes
- Heart disease
- Immune dysfunction

And more...

Here are 7 long-term effects of high stress (and how to reverse them):👇


1️⃣ Heart Disease

Stress increases blood pressure, heart rate, and inflammation.

All this puts relentless strain on your heart.

This wears down blood vessels and increases the risk of heart attack and stroke.

How to reverse it:

→Walk daily (20–30 min)
→Prioritize being IN BED with no tech for 8 hours
→Try “box breathing” (inhale 4s, hold 4s, exhale 4s, hold 4s) to lower heart rate

2️⃣ Headaches, Anxiety & Depression

Stress lowers serotonin, increases cortisol and leaves you feeling wired AND exhausted.

You get stuck in mental loops, overthinking, and emotional fatigue.

How to reverse it:

→Limit caffeine (especially after 12)
→Use journaling to externalize stress
→Try magnesium glycinate before bed to calm your mind

3️⃣ High Blood Pressure

Chronic stress keeps your blood pressure elevated.

That’s hard on your arteries and raises your risk of heart disease... even if you're “healthy.”

How to reverse it:

→Cut out ultra-processed foods
→Reduce screen time before bed
→Try cold exposure (30–60 sec showers) early in the day to train your stress response

4️⃣ Nerve Problems

Prolonged stress damages your nervous system’s insulation (myelin) which leads to poor signaling, tingling, or numbness.

You feel "on edge," overstimulated, or shut down.

How to reverse it:

→Eat more omega-3s (wild salmon, walnuts, chia)
→Meditate 5–10 mins/day to rebuild mental flexibility
→Get sunlight in the morning to regulate your circadian rhythm

5️⃣ High Blood Sugar

Stress dumps glucose into your bloodstream... prepping you for “fight or flight.”

Except there's usually no physical response to be had.

If you're always stressed, your body is constantly dealing with excess sugar, so it becomes insulin-resistant and perhaps diabetic eventually.

How to reverse it:

→Move when you're stressed
→Walk for 10 minutes after meals
→Strength train 2–3x/week to improve glucose uptake

6️⃣ Digestive Problems

Stress shuts down digestion, leading to bloating, constipation, diarrhea, and IBS-like symptoms.

How to reverse it:

→Chew slowly (aim for 20–30 chews per bite)
→Try fermented vegetables and/or dairy for 30 days
→Eat without distractions (no phone, no emails - this is admittedly the HARDEST thing on here)

7️⃣ Weakened Immune System

Stress suppresses your immune cells, leaving you at higher risk of infections (and poor recovery).

Over time, you get sick more often... and stay sick longer.

How to reverse it:

→Sleep is your #1 immune booster (protect it ruthlessly)
→Get outside daily (vitamin D = immune fuel)
→Swap doomscrolling for a 10-minute walk or podcast wind-down

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You might think testosterone is just about libido & muscle.

But for men concerned about heart disease:
It may be a matter of life and death.
                   
A landmark study followed 930 men for nearly 7 years.
               
What they found shocked even the researchers:👇

Out of the 930 men tested:

‼️100% of them had coronary heart disease (CHD).

And get this...

🧪 1 in 4 had biochemical testosterone deficiency. 

Over the course of 7 years:

‼️21% of men with low T died
‼️12% of men with normal T died

🧨 Men with low bioavailable T had a 2.27x higher risk of death

By comparison:

✅ Being on a beta-blocker cut risk almost in half
✅ Aspirin helped somewhat

❌ But nothing HURT more than untreated low testosterone.


So here are foods that help INCREASE testosterone and IMPROVE blood vessel health:

▶️Oysters & Shellfish:

-Rich in zinc (critical for testosterone synthesis).
-Also high in taurine and omega-3s, which promote vasodilation and endothelial health.

▶️Fatty Fish (Salmon, Sardines, Mackerel)

- Omega-3 fatty acids improve endothelial nitric oxide production → vasodilation.
- Reduce arterial stiffness and inflammation, improving vascular tone.
- Omega-3s blunt sympathetic nervous activity, a beta-blocker-like effect.

▶️Pomegranate

- Increases testosterone in some studies (likely via antioxidant & NO pathways).
- Strong vasodilator due to polyphenols → improves endothelial function.

▶️Extra Virgin Olive Oil

- Boosts Leydig cell activity (testosterone production) via monounsaturated fats.
- Improves endothelial function and lowers oxidative stress in vessels.

▶️Beets & Beet Greens

- Dietary nitrates → converted into nitric oxide, lowering BP (vasodilation).
- Indirectly supports testosterone by improving circulation to testes and muscles.

▶️Garlic & Onions

- Allicin and sulfur compounds reduce cortisol → improves testosterone:cortisol ratio.
- Improve nitric oxide bioavailability and blood vessel relaxation.

▶️Dark Chocolate (85%+ cacao)

- Flavonoids improve endothelial nitric oxide release.
- Small studies suggest cocoa polyphenols can raise testosterone by lowering oxidative stress.

▶️Nuts (especially Brazil nuts, almonds, walnuts)

- Brazil nuts → selenium (boosts testosterone synthesis).
- Walnuts/almonds → arginine (NO precursor) and magnesium (lowers BP, improves T).

▶️Spinach & Leafy Greens

- Magnesium (testosterone production + vasodilation).
- Dietary nitrates for vascular relaxation.

▶️Eggs (especially yolks)

- Rich in cholesterol (the raw material for testosterone).
- Also provide vitamin D and choline, both tied to hormone health.


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Red meat won't damage your heart.
                           
But the chemicals added to it might. ⚠️
                                    
This Harvard study found no risk from UNprocessed red meat…
        
...but a 42% spike in heart disease from meat that was PROCESSED. ❤️🔥👇

For years we’ve been told:

Eat less red meat. 🥩🚫

But researchers tracking over 1.2 MILLION people found that the real problem isn’t the meat...

It’s the processing.

When it comes to your heart and blood sugar:

🥓Bacon ≠ Steak🥩

Harvard researchers analyzed data from 1,218,380 people across 10 countries.

They separated meat into two categories:

1⃣ Unprocessed red meat, like:

→Beef
→Pork
→Lamb

2⃣ Processed meat, like:

→Bacon
→Sausage
→Hot dogs
→Deli meats

The results?

ZERO 0⃣ increased risk of heart disease or diabetes from unprocessed red meat.

But...

‼️42% higher risk of heart disease from processed meats. 
‼️19% higher risk of type 2 diabetes from processed meats.

And that was from eating just 50g/day, or:

➡️ Roughly 1 hot dog
➡️ 2 slices of deli meat

Here’s the kicker:

Both types had similar fat and cholesterol content.

So what made processed meat worse?

Researchers found it had: 👇

📈 400% more sodium
📈 50% more nitrates and preservatives

These additives are the likely culprits...

Salt → CAN raise blood pressure (without enough potassium).

Nitrates → damage blood vessels and impair glucose tolerance in animal models.

⭐️ In other words, it’s not the meat: 

It’s the modifications.

This has BIG implications for public health messaging. 

“Meat is bad” is too simplistic... and potentially misleading.

The Bottom Line:

✅ You are what you eat.
✅ You are what you eat, eats.
✅ You are (what gets added to) what you eat.

If you want to lower your risk of heart disease and diabetes, you probably don’t need to fear a steak.

But that “healthy” turkey sandwich with deli meat?

...it's probably the real bad guy. 🦹♂️ 


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